"Dirty Thirty" For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double Unders Subs C2B: Pull-up, Jumping C2B KB Swing: Russian T2B: Hanging Knee, Knee is Chest, Sit-up DU: 60 Singles L1 Sub 20 Reps Box Step Up Ring Rows Russian KB Swing Goblet Squat Sit-Up Push Press Deadlift Wall Ball Burpee S

"Tread Water" For Time: 2k Row 150 Double Unders 10 Rounds of “Cindy” 1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats Notes: Three stations today in this chipper workout. To avoid getting stuck in the middle, athletes can choose a variation and/or rep number on the rope that they could complete in around 3-4 sets when fresh. One round of “Cindy” is 5 pull-ups, 10 push-ups and 15 air squats. Adjust the reps and/or bodyweight being used on the pull-ups and pus

"TWIST AND SHOUT" AMRAP 14: 1 Power Snatch (135/95) 2 Overhead Squats (135/95) 3 Power Clean and Jerks (135/95) 40 Double Unders Notes: A little weightlifting and a little cardio in this diverse AMRAP. Athletes will choose one barbell weight for all three movements. The limiting factor for each athlete will be different, but the weight on the barbell should be something that athletes could complete at least 12-15 unbroken repetitions when fresh. Athletes must stand up th

"Under Fire" For Time: 400 Meter Run 50 Double Unders 15 Toes to Bar 15 Pull-ups 400 Meter Run 50 Double Unders 12 Toes to Bar 12 Pull-ups 400 Meter Run 50 Double Unders 9 Toes to Bar 9 Pull-ups L2 Double singles for rope Knee Raises or scale to 9-6-3 T2B L1 200M Run Singles for rope Sit Ups for T2B Notes: In this all bodyweight workout, the run distance and jump rope reps will remain the same while the gymnastics movements decrease. On the jump rope and gymnasti

"Dead Meat" For Time: 1 Mile Run 100 Double Unders 30 Deadlifts (185/135) 800 Meter Run 50 Double Unders 20 Deadlifts (185/135) 400 Meter Run 25 Double Unders 10 Deadlifts (185/135) L2 Cut Run Distance in Half Double singles or Cut DU reps in half L1 All Run Distances are 400m Singles for DU Notes: The deadlift is the focus of this strength-biased, two part session. Athletes will have a short 10 minutes to work their way up to something challenging for a se

Front Squat 3 Sets of 5 “Annie’s on the Run” For Time: 100 Double Unders, 50 Sit-ups, 200 Meter Run 80 Double Unders, 40 Sit-ups, 200 Meter Run 60 Double Unders, 30 Sit-ups, 200 Meter Run 40 Double Unders, 20 Sit-ups, 200 Meter Run 20 Double Unders, 10 Sit-ups, 200 Meter Run L2 Double the singles L1 Singles for DU Cut Situp Reps in Half Notes: The way the movements are structured in today’s workout, it encourages athletes to be able to keep the intensity high. The

“The Ghost” 6 Rounds: 1:00 Calorie Row 1:00 Burpees 1:00 Double Unders 1:00 Rest L1/L2 Singles Notes: Athletes will undoubtedly be able to perform the most repetitions out of all the movements on the double under station. That being said, we don’t want to game the workout by slowing dramatically on the row or burpees to get more double unders. The true test is to complete as many reps as possible at each station. This is one of the benefits of counting each stations r

ATTENTION!!! THERE WILL BE ONLY 1 CLASS TODAY, SAT (08/25), DUE TO THE PROVING GROUND COMPETITION IN IMPERIAL BEACH! “Paul Bunyan” AMRAP 15: 60 Double Unders 21/15 Calorie Row 15 Deadlifts (225/155) L2 120 Singles L1 60 Singles 15/12 Cal Row 10 Deadlifts Notes: The air squats will likely be the easier portion of today’s workout, with the sit-ups and bike providing more of a challenge. That being said, we can work with the cards we’re dealt. Knowing the last two move

“Jump City” For Time: 1 Round: 800 Meter Run 80 Double Unders 21 Hang Power Cleans (135/95) 2 Rounds: 400 Meter Run 40 Double Unders 15 Hang Power Cleans (135/95) 3 Rounds: 200 Meter Run 20 Double Unders 9 Hang Power Cleans (135/95) L2 Cut run distance in half Singles (x2) L1 All runs 200M Singles MB Hang Power Cleans Notes: The hang power cleans are the focal point of today’s workout. These do not have to be done unbroken, although the weight athletes c

Back Squat 5 Sets of 3 Front Rack Reverse Lunge 3 Sets of 12 “Sore Subject” Alternating Tabata x 8 Minutes: Back Squat (45/35) Double Unders L2 Singles L1 Air Squats Singles Notes: Score today is the lowest number of repetitions across the 8 rounds of each movement. For example, if athletes get 12 back squats for the first 7 rounds, but 14 for the last round, their score for the back squats is 12. Same goes for the double unders. With a short time window and short